Bodywise

Bodywise May Seminar: "Longing for a good night’s sleep!"

Sleep is important for well-being, mental and physical restoration. It is therefore important that we are not only able to get to sleep, but stay asleep, not wake too early, and that our sleep is restorative.

Slow wave and R.E.M. sleep

There are two components of sleep: slow wave, and R.E.M. (Rapid eye movement) which cycle throughout the night. Slow wave sleep is comprised of 4 stages; the first two stages are known and experienced as light sleep, from which we can easily wake. During these two stages you may have non-eventful dreams, often about day to day activities, you may also experience muscle spasms. During stage 3-4 you enter deep sleep, waking from this state you are likely to feel groggy or confused. During deep sleep the body slows down, heart rate and blood pressure decrease. It is also during this stage that sleep walking, night terrors, or bed wetting occurs.

R.E.M occurs after deep sleep, during R.E.M. heart rate and blood pressure increase, areas of the central nervous system increase in activity, particularly the sensory areas of the brain, the eyes move back and forth, and vivid dreams occur. Many muscles of the body are inhibited during this stage, possibly to stop us acting out our dreams.

Some sedatives reduce central nervous system activity; this can mean that R.E.M. sleep is inhibited.

 The sleep wake cycle

We have an internal body clock that controls our sleep and wake patterns. In Humans this cycle is normally 23.5 - 26.6 hours but cues from our environment activate neurons in the brain to alter this clock to a 24 hour time.

 The Circadian Rhythm

• Controls our sleep wake cycle

Our body clock without cues is around 23.5-26.6 hours, when influenced by cues it resets each day to 24 hour time

• Brain cells (neurons) response to light regulates this cycle.
• Melatonin released during sleep helps regulate the cycle

Insomnia

Insomnia is defined as: trouble getting to sleep, staying asleep, and waking too early or unproductive sleep, and affects around 2/3rds of the adult population. Insomnia can be divided into 3 groups; primary, acute, and chronic.

Primary insomnia is the term for disruptive sleep disorders such as sleep apnoea, or narcolepsy.

Acute  insomnia (1day-1month) can be caused by  emotional or physical discomfort; unfamiliar sleep environment, stress, sleep schedule disruption, medications, stimulating substances such as coffee, chocolate, or alcohol, or stimulating evening activities such as watching TV/computer, reading, exercise, work, debates or bright lights. Consequences include sleepiness, negative mood, and impaired mental and physical performance.

Chronic  insomnia (1month+) can be caused by pain, hormonal changes, anxiety, depression, prolonged stress or adrenal fatigue, or medications. Consequences can include; muscular weakness, hallucinations, sleepiness, negative mood, impaired performance, and depression.

How stress affects sleep

During stressful times increased levels of stress hormones; cortisol and adrenaline are produced by the adrenals and circulate the body. Over time the adrenals become depleted, unable to help our bodies adapt adequately to stress. Consequently this can cause stress hormones to be released continuously, including during the night, causing a person to stay awake or wake frequently, persons suffering from insomnia often show elevated levels of cortisol.

Treating Insomnia with Herbal and Nutritional Medicine

There are different reasons why a person may have trouble sleeping, meaning each person will need to be treated differently. Assisting the person to relax before bed with herbal mild sedatives, relaxants, or anti-anxiety herbs are often used during the night.

Some herbs that may be used include:

• Valerian, hops, scullcap
• Lemon balm, Lavender, chamomile
• Kava, Ziziphus
• Californian poppy

During the day a formula can be tailored to address the cause. This may include herbs to enhance the function of the adrenal and nervous system, feelings of well-being, energy levels through the day and adjust hormonal imbalances. Once the cause has been addressed, the body can begin to return to a healthy sleep pattern, and energy levels can return. This is often described as “coming out of the fog”, with a return of spark and vitality.

Some herbs that may be used include:

• Withania, Siberian ginseng, Rhodiola ( nervous system and energy support)
• Bacopa and Ginkgo (Memory)
• Black cohosh, Sage (Menopause)
• Liquorice, Rehmania  (Adrenal support)
• St John’s wort, Kava (Anti-depressant, and anti-anxiety support)

Nutritional Support

The following nutrients support serotonin production and the adrenal stress response by assisting the adrenal glands to adapt to the stress response, stabilising cortisol and adrenaline production and nourishment of the nervous system.

●       Omega 3 essential fatty acids - found in dark oily fish, flax seed, hemp, and walnuts are anti-inflammatory and help nourish our nerves, skin and protect our blood vessels. They are important for building hormones and neurotransmitters needed for a strong nervous system.

●       B vitamins especially B5 is important for adrenal health and B6 is necessary for producing serotonin which converts to melatonin, our sleep/wake hormone. Vitamin B6 is also involved in production of other stress-coping neurotransmitters such as GABA and dopamine.

●       Calcium/Magnesium help us to get to sleep and stay asleep. Magnesium is very calming and relaxing for the nervous system and reduces muscle spasms/pain, restless legs and nervous tension.

●       Vitamin D3 - synthesized from exposure to sunlight, or found in liver, egg yolk, dark oily fish, butter, cream and cheese. Vitamin D has been shown to increase production of serotonin and deficiency has been implicated in cases of insomnia with anxiety or depression.

●       5-HTP or 5-hydroxytryptaphan forms serotonin an important neurotransmitter that regulates our mood, sleep and appetite. Serotonin also coverts to melatonin in the body which is needed for our sleep/wake cycles.

●       Tart Cherry Juice supports natural melatonin production regulating sleep/wake cycles.

Dietary guidelines

●       Avoid stimulating substances such as caffeine in tea, coffee, chocolate, energy drinks, fizzy drinks as well as alcohol in afternoon/evening.

●       A common reason for insomnia is hypoglycemia, which is why some people wake up in the middle of the night or early morning feeling hungry. If the blood glucose falls too low it is a potentially dangerous situation for the brain, which is highly dependent on glucose for energy, and a drop in glucose levels promotes the release of glucose regulating hormones (adrenalin, glucagon, cortisol and growth hormone) and this wakes you up. If this is the case, it is important to eat the right kind of food in the evening; slow releasing carbohydrates such as whole grains; oats, brown/basmati rice, quinoa, millet, buckwheat, baked vegetables. These foods will give long-lasting, steady energy.

●       Avoid refined carbohydrates such as sugar, white flour found in biscuits, cakes, sweets, canned or packaged foods. These sugars get easily broken down and absorbed providing quick energy release but then crash our blood sugar levels leaving us irritable, hungry, fatigued and dizzy.

●       Other guidelines to avoid hypoglycemia are to include a good source of protein in each meal, especially breakfast. Protein and fats help slow down the absorption of glucose into the blood, preventing highs and lows of energy and mood. Protein is essential for the formation of all hormones, enzymes and neurotransmitters, therefore important for good sleep.

●       Food allergies have been implicated in insomnia by increasing stress hormones in the gut, raising heart rate and inflammation, and also by preventing adequate serotonin production. Specific allergies may need to be identified and eliminated from the diet.

 Lifestyle

●       Exercise is important to stimulate circulation, increasing nutrient-uptake, and detoxification of wastes. Exercise also helps to use up stress hormones in the body, and increases production of feel-good endorphins. It has been shown that regular physical activity during the day promotes the likelihood of deep sleep at night.

●       Regular sunlight exposure is also important to increase Vitamin D synthesis in the body, supporting good serotonin/melatonin levels. During winter it is especially important that we maintain good Vitamin D levels as we are otherwise prone to deficiency - increasing the risk of Seasonal affective disorder (SAD), depression, anxiety and insomnia. Recommended sunlight exposure is 20-30 minutes a day in winter or 10-15 minutes in summer.

●       Establish a consistent bedtime routine by trying to go to bed at the same time every night. Use low lighting in the evening to indicate to your body that it is night time, preparing you for approaching sleep.

●       Avoid stimulating activities such as watching TV or doing computer work/play, having debates or even reading for too long.

●       Practising relaxation techniques such as meditation, yoga, deep breathing exercises will help your mind to wind-down, relaxing your body, and releasing tension and stress from the day. One good technique is to lie with your legs up the wall at 90 degrees for 10 minutes before bed. This helps to calm and relax the nervous system as well as balancing blood pressure.

 

 

●       Lavender essential oil can be used in an oil-burner, or a few drops sprinkled onto your pillow at night. Lavender is a very effective calming sedative by reducing anxiety and helping to promote sleep.

●       Avoid large meals late in the evening; eat before 7.30pm to give your digestive system adequate time to process dinner before sleeping.

 

Relaxing bedtime rituals to try:

• Going to sleep when you're tired
• Read a light, entertaining book or magazine
• Take a warm bath
• Listen to soft music
• Enjoy a light snack ie handful of nuts

• Do some easy stretches
• Wind down with a favourite hobby
• Listen to gentle books on tape
• Make simple preparations for the next day

Sleep Well